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06/12/17

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CrossFit 845 – CrossFit

Metcon

Metcon (Time)

80 Double Unders (Half attempts)

5 Cleans (205/135)

9 Burpee OTB

60 Double Unders

9 Cleans

5 Burpee OTB

40 Double Unders

5 Cleans

9 Burpee OTB

20 Double Unders

9 Cleans

5 Burpee OTB
take notice of the reps of the clean and burpees

06112017

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CrossFit 845 – CrossFit

Gymnastics

Metcon (No Measure)

100 Kip Swings maintaining a tight midline, toes pointed, legs together, shoulders activated
Scale: hollow to superman rolls; hollow body rocks,

Metcon

Metcon (Time)

Run 1 mile

100 Sit Ups

Run 800m

80 Lunges

Run 400m

40 DB Squat Cleans

Run 200m

20 Chin Ups

06102017

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CrossFit 845 – CrossFit

Team Metcon

Metcon (Time)

In teams of 2-3, For Time

Run 400m

60 Deadlifts (225/155)

Run 400m

80 Hang Power Cleans (135/95)

Run 400m

60 Push Presses (95/65)

Run 400m
Runs are performed all together. Barbell reps can be divided as needed, 1 person working at a time.

06/08/17

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CrossFit 845 – CrossFit

Weightlifting

1 & 1/4 Front Squat (5 x 3; climb)

Squat below parallel, come up to above parallel, back down to below parallel, stand

Accessory

Metcon (No Measure)

3 x 100 Flutterkicks

Weighted Step-ups (3 x 16 (8 each leg) Barbell)

Bent Over Row (3 x 12, barbell)

06/06/17

By: 0

CrossFit 845 – CrossFit

Weightlifting

Clean and Jerk (1)

EMOM starting at (185/105)

Men add 10lbs.

Women add 5lbs.

Scale appropriately!

Gymnastics

Metcon (AMRAP – Rounds)

7 – AMRoundsAP

4 STRICT Pull Ups
Do 4 consecutive pull ups, come off the bar. Take as much rest as you feel is needed to complete another full set of 4.

Scale:

1 – use ONE band and stick with it

2 – jumping deficit pull ups. You know you’ll be done when there is no more eccentric power anymore